Warm up

2 rounds:

250m row

10 jumping good mornings

10 yoga pushups

10 Russian KBS

Aerobic capabicity

30 min AMReps:

Row for calories**

**Every 3 min, starting at 0:00, perform 10 burpees over erg + 10 American KBS 24/16 kg

Midline reinforcement

9 min alternating EMOM:

20 plate Russian twists

12 plank transitions

8/side single KB suitcase deadlifts AHAP

EVF360

Part A

30 min AMReps:

Row for calories**

**Every 3 min, starting at 0:00, perform 10 burpees over erg + 10 American KBS 24/16 kg

Part B

9 min alternating EMOM:

20 plate Russian twists

12 plank transitions

8/side single KB suitcase deadlifts AHAP